Pomfret Fish Fry

Pomfret fish is also known as rupchanda and is really easy to prepare. This fish is often marinated with spices, fried, then garnished with sautéed onions and served hot with rice.Pomfret fish is very delicate, so it does not need huge amount of spices when it’s prepared.

Health Benefits:

Pomfrets are very low in fat and calories and are high in protein. They can reduce the risk of cardiovascular diseases. These are high in omega 3 fatty acids which helps in supplying DHA for brain development. For best nutrition, cook pomfrets by grilling or steaming rather than frying.

Ingredients

medium pomfret fish: 3

tsp ground turmeric: 1

salt to taste

tsp red chili powder: 1/2

tsp curry powder: 1

oil as needed

onions, peeled: 2

green chillies: 5-6

chopped cilantro leaves

How To Make Pomfret Fish Fry

1. Prepare the fish by cutting off the fins from both sides. Cut open the fish just below where you have cut the fins, insert your fingers and remove the guts. Rinse the fish completely with cold water. Drain well.
2. Season the fish with1/2 tsp. salt, 1/2 tsp. turmeric and 1/2 tsp. red chilli powder.
3. The next step will be adding 1/2 tsp. curry powder with a dash of oil which helps the spices to stick to the pieces of fish. Let stand for 20 minutes before frying.
4. Heat some oil in pan and add the marinated pomfrets. Fry for 6-7 minutes, turningfish carefullyso they do not break. Fry until golden brown in color and then remove it from the pan to the serving dish.
5. Finely chop 2 medium onions.
6. In the same pan in which you have fried the fish, add some more oil along with the chopped onions, 1/2 tsp. salt, 1/2 tsp.turmeric and 1/2 tsp.curry powder.
7. Sauté for few minutes until onions soften. Add some green chillies (it may be sliced or even it can be added whole). Cook for 1-2 minutes. Add cilantro.
8. Place the fried pomfrets on the top of the sautéed onions and allow the juices from the fish to be absorbed by the onions. Remove the pan from heat as the juice gets evaporated.
9. Served on a bed of rice with some sliced lemon. If you have some bell peppers, add those to the onions while sautéing as it will enhance the taste. Serve hot!!

Trivia:

The word pomfret has been derived from the Portuguese word “pampo”. It’s a sea water fish with a single bone. Pomfrets have a flat body and deep forked tail. There are 3 types of pomfrets found: silver, grey and black. They are prepared as a whole fish after its inner organs are removed.